Grilled plantain

Angela Tella RD, Public Relations Officer, British Dietetic Association Multicultural Nutrition Group

Plantain grilled, baked or boiled can make a delicious snack. Try this char-grilled West African ripe plantain served with a dollop of peanut butter – a real treat!

Low: 2.9 Fat

Low: 0.56 Saturated Fat

Medium: 6.24 Sugar

Low: 0.14 Salt

Serves: 2

Ingredients

1 large ripe plantain
1 tbsp reduced fat peanut butter, to serve

Source

This recipe had been sourced from A private contributor

Healthy Hints

You may think peanut butter is a bad food, but it’s a source of healthy fats and fibre. Enjoy a couple of teaspoons of peanut butter on toast as a nutritious filling breakfast.

Cooking Guide

1. Peel plantain by chopping both ends off and making a slit along the whole length of its skin. Slide your thumb under the slit to loosen and remove the skin. Cut the plantain crosswise and then cut each piece lengthwise. (You should have 4 pieces altogether).
2. Grill under a medium heat (or char-grill on the barbeque) turning occasionally for about 35 minutes or until cooked. When cooked plantains are soft inside but not sticky.
3. Serve warm with peanut butter.

Food facts per serving

Calories (kcal)On average, men should have 2 500 Calories and women 2 000 Calories per day.	154
Protein (g)Protein should make up about 15% of your daily calories and fill about a quarter of your plate	3
Fat (g)Fat should make up no more than a third of the calories in your diet. On average, men should have no more than 95 g and women no more than 70 g of fat per day. Weight for weight, fat gives you more than twice the calories of carbs!	2.9
Saturated Fat (g)Cut down on saturated fat from animal products like butter, ghee, fatty meat & full fat dairy products. Consume less than 10 percent of calories from saturates. On average, men should have no more than 30 g and women no more than 20 g of saturated fat per day.	0.6
Carbohydrate (g)Carbohydrates should provide over half of your daily calories and fill no more than a third of your plate. Choose slow release carbs like wholegrain breads and cereals, beans, dahls, and coarse brown roti	31.4
Sugar (g)You don't need sugar, it's just calories without nutrients. Eat fewer sugary foods and drinks	6.2
Fibre (g)Choose fibre-rich fruits, vegetables, and whole grains often. Drink 6-8 glasses of fluid to help your body make use of the fibre	1.6
Salt (g)Too much salt is linked with high blood pressure. Adults should eat no more than 6g (about a teaspoon) of salt a day. Much of the salt we eat comes from manufactured foods	0.1

Why not compare this recipe with all our other dishes in the Nutrient Table

Sharing options

Email this page

Print this page

Share this page Bookmark & Share

Search recipes

Today's Hot Tip

Make your own hummus using canned chickpeas, lemon juice, garlic, seasoning and a little Greek yogurt. Simply blitz it together in a food processor and store in the fridge for up to two days.

Five Ways To...

Five diet do's and don'ts for seniors

Swap ingredients for healthier choices

Golden Jubilee
Archive

Fifty years after he became the Imam of the Shia Imami Ismaili Muslims, the global Jamat commemorated Mawlana Hazar Imam’s Golden Jubilee with special events and activities around the world that took place between 11 July 2007 – 13 December 2008.

The Institute of
Ismaili Studies

Nutrition
Centre

Featuring a library of traditional recipes annotated with nutritional information and healthy eating tips, as well as articles on how you can make your meals healthier.

Aga Khan
Development Network

Fastest Growing City in Africa Gets 103-hectare Urban Park

» University of Central Asias Kyrgyz Campus Completes Critical New Infrastructure

» Update on FOCUS and AKDN response to Pakistan Floods

Ismaili Centres
Around the World

The Ismaili Centres are symbolic markers of the permanent presence of the Ismaili community in the regions in which they are established.
Architecturally unique, each building is a safeguard and a symbol of the core values of the Ismaili Muslim community.